CrossFit Workouts for Week of 12/23-12/28/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 12/23-12/28/2019

21
Dec

CrossFit Workouts for Week of 12/23-12/28/2019

FIXX will be closed Weds, 12/25. Merry Christmas!

Monday, December 23rd

STRENGTH

5-5-5

Push Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WORKOUT

3 SETS

500m Row

400m Run

-Rest 2:00 b/t Sets

FINISHER

3 SETS

15 Tuck-Ups on Rower

30 Glute Bridge-Ups

Tuesday, December 24th

12 Days of Christmas

1- Deadlift 225/155
2- HSPU
3- Burpees
4- HP Clean 95/65
5- Box Jumps
6- HR pushups
7- T2B
8- Wallball (20/14)
9- KB swings (35/53)
10- DU’s
11- Abmat SU
12- Walking lunges

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

Wednesday, December 25th

FIXX is CLOSED for the day. Merry Christmas!

Thursday, December 26th

EXTENDED WARM-UP

3-3-3 Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch. *Immediately after each set perform 20 Unbroken Double Unders.

WORKOUT

AMRAP x 15 MINUTES

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55)

Minutes 5-10…2 reps @ (135/95)|(95/65)

Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

Friday, December 27th

STRENGTH

5-5-5 Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WORKOUT FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6″)

-9:00 Hard Cap

OPTIONAL COOL DOWN FOR RECOVERY

2:00 Calm Nasal Breathing

4:00 Flow Stretching

2:00 Calm Nasal Breathing

Saturday, December 28th

PARTNER WORKOUT

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)**

40 Toe 2 Bar 60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way. **Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap

6:00am Morning RUSH CrossFit Programming

Monday, December 23rd

STRENGTH

5-5-5*

Push Press

*Keep weight light-moderate for all sets.

WORKOUT

3 ROUNDS FOR TIME

300m/250m Row

10 Push Press (95/65)

 -Rest 2:00-

3 ROUNDS FOR TIME

200m Run

10 Push Press (135/95)

Tuesday, December 24th

12 Days of Christmas

1- Deadlift 225/155
2- HSPU
3- Burpees
4- HP Clean 95/65
5- Box Jumps
6- HR pushups
7- T2B
8- Wallball (20/14)
9- KB swings (35/53)
10- DU’s
11- Abmat SU
12- Walking lunges

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

Wednesday, December 25th

FIXX is CLOSED for the day. Merry Christmas!

Thursday, December 26th

STRENGTH

5-5-5* Back Squat

*Keep weight light-moderate for all sets.

WORKOUT

5 SETS

10 Front Squats (95/65)

10 Pull-ups

15 Plate G2OH (35/25)

-Rest 1:00 b/t Sets

Friday, December 27th

STRENGTH

EMOM x 9 MINUTES

MIN 1 – :40 SA KB OH Hold Right (53/35)

MIN 2 – :40 SA KB OH Hold Left

MIN 3 – :40 Double Unders

WORKOUT

AMRAP x 12 MINUTES

100m Farmers Carry (53/35)

15 DBL KB Deadlifts

15 Box Jump Overs

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